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Workout planning (programming) Crossfit Intermediate Programm






10.000 / 10

Training plan list

WorkoutTraining dayModality
1Double Unders Unbroken

Complete as many Reps for min tme: maximum Double Unders
Day 1M

5 rounds for time of: 50-40-30-20-10 Double Unders Sit-Ups
Day 1GM

For time: 15 Pull-Ups 60 Push-Ups 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps
Day 2G

3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air Squats
Day 2WG
51000 meter row

For time: 1000 meters Row
Day 3M
6Monko WC 1.2.10 x4

4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single)
Day 4GM

Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 meters Run 25 Box Jump 20 Crunch
Day 4GM

10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-meters 10 Deficit Handstand Push-Ups 300 calorie Row
Day 5GM

Modality distribution

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Most popular movement in wod

Most popular exercises in wod